Tips to Keep Those Winter Workouts Strong, from Runkeeper

Up here in Boston, where both Lose It! and Runkeeper‘s offices are, winter is really messing with our workout routines. Here are some tips from our friends at Runkeeper to keep those workouts going all winter long.

Get the Right Gear

You know that feeling when you’re commuting to work and you realize you forgot your gloves or should have worn your heavy coat? It’s wayyyy worse when you haven’t prepared properly for a workout that’s going to keep you outside for 30 minutes or more. Don’t try to be a hero here and think your regular old gear will do. Take the time to shop for and invest in athletic apparel that has the words like cold, winter, gear, and tundra in the description. Extra thick fabrics that wick away your sweat so that it doesn’t cool your skin off are ideal here. Don’t forget your extremities either: knit gloves, a hat/headband that covers your ears, and—in some extra cases—a neck/face warmer will work wonders. New to all of this and not sure how many layers are enough for the temperatures you’re looking at? Runner’s World has got a great gear calculator that gets rid of the guesswork.

Find the Warmest Time of Day

While winter feels like eternal darkness, work to find those slots in day where the sun is at its highest and you can benefit from the extra few degrees it offers. This is typically around middle of day, so if your job affords any flexibility at all, try to schedule a lunch run in. You may have to get in a bit earlier and stay later, but that sunny run will be well worth it! Just be sure to have a route mapped out ahead of time, your toiletries, and access to a shower. On the weekends, plan your day around getting out for a sunny run and invite friends along to join you.

Use the Treadmill—It’s OK!

People that say running on the treadmill isn’t really running? We’re here to tell you they’re dirty, filthy liars. Are your two legs moving fast and is your heart rate up? That’s called running. Better yet, treadmills are said to be gentler on your legs, reducing the chances of injuries like shin splints, which are very common amongst us beginner runners. The treadmill also gives you great control over how fast you’re going, so be sure to play with the speed setting and do some quicker intervals! It’s a great way to mix up an otherwise monotonous workout.

Focus on Cross Training

Make the most of being indoors by trying some other fun cross training machines at the gym, like the rowing machine, stairmaster, elliptical, and bike. These will all work different muscle groups that can ultimately make you a better runner. Not a member of a gym or is it so cold that you literally don’t want to even trek to the gym? Do your own strength workout with bodyweight exercises or even a light set of free weights. Go fast and take minimal breaks in between sets to keep your heart rate up. Bonus: you can even put on your favorite TV show, so now working out doesn’t have to get in the way of your Netflix marathon, and vice versa.

Set Yourself up with Rewards

Many runners say that the feeling they get from running is a big enough reward for doing the workout, but in harsh weather you may have to kick things up a notch. If your brain is reallllyresisting the idea of heading out in the cold, promise yourself some sort of treat as soon as you get back in. These can be simple delights: an episode of your favorite guilty pleasure TV show, a manicure, a cup of your favorite tea or hot chocolate, a beer (hey, it’s good for recovery!). Just be sure to use Lose It! and connect it with RunKeeper to track the calories for all those food or beverage rewards and make sure you’re not negating the benefits of your workout.

Get Your Brag On

Imagine this conversation:

You: What’d you do this weekend?

Friend: Oh, watched TV and ate brunch. You?

You: Oh I ran for an hour when it was 7 degrees outside.

Friends will think you are a badass for withstanding the tough temperatures and you should revel in it! Don’t be annoying or obnoxious, but an artful picture of your snow-soaked shoes and your RunKeeper stats posted on Facebook can work wonders. Admit it–well-timed praise is verrrrymotivating when it comes to keeping up a fitness routine.

That’s all from us. Hopefully there’s something in there for all of you to latch onto and keep pushing this winter! Just imagine how committed you’ll be to your routine by the time that gorgeous, mild spring weather rolls around!

This guest post is brought to you by our friends at RunKeeper, the mobile running app that helps people everywhere experience the joys of running, chase their fitness goals, and celebrate progress every step of the way. Download and connect it with Lose It! to automatically see how your workouts are helping you lose weight!